Water Intake Calculator 2026

The German Nutrition Society recommends 35ml per kilogram of body weight as a guideline. At 75kg, that's about 2.6 liters. With exercise, heat or pregnancy, the requirement increases significantly.

Yes, coffee and tea contribute to fluid intake. However, caffeine has a mild diuretic effect, which is why we add about 150ml extra per cup. Overall, they do count toward your daily intake.

Yes, excessive drinking (hyperhydration) can dangerously lower blood sodium levels (hyponatremia). But this only happens at extreme amounts of over 6-8 liters in a short time. Normally, the body regulates excretion reliably.

Typical signs include dark urine, headaches, fatigue, dry lips, concentration problems and dizziness. A simple test: if your urine is light yellow to clear, you're drinking enough.

Yes, during exercise you lose 0.5 to 2 liters per hour through sweating. For moderate exercise we recommend 500ml extra, for intense sports up to 1,500ml. Ideally drink small amounts every 15-20 minutes.

In high temperatures, the body sweats more to cool down. In warm weather, needs increase by about 400ml; in extreme heat, by 800ml or more daily.

Pregnant women need about 300ml more per day for amniotic fluid formation and increased metabolism. Nursing mothers need up to 700ml more, as breast milk is about 87% water.

Yes, about 20% of your water needs are covered by solid food. Fruits and vegetables like cucumber (96% water), watermelon (92%) or tomatoes (95%) are particularly water-rich.

German tap water is strictly regulated and excellent in most regions. Mineral water provides additional minerals like calcium and magnesium depending on the brand. Health-wise, there's little difference.

Keep a filled water bottle at your desk, drink a glass right after waking up and set hourly reminders. Water with lemon, cucumber or mint also adds variety.